Download the Caveman Circuit program CT201100835 as a PDF for free below, the PDF contains exercise descriptions, circuit details, muscle groups worked and more.

This 30 minute circuit program will provide you with an effective, full-body workout because of the complexity of the exercises we utilize. This particular circuit places extra emphasis on developing your core musculature, but that doesn’t mean it consists of sit ups and crunches. These eight stations feature exercises that will require your abdominals, lower back, obliques and hips to assist in performing complex, multi-joint movements. The reason your core muscles are so heavily involved is that all of the exercises assigned in this workout require contribution from both your upper and lower body muscles. Your core is what brings the two components together and allows them to fluently work together.

Completing functional, complex movements will not only allow you to target more muscle groups, but it’s a more effective technique for improving functionally. This workout will improve your ability to perform movements that mimic the physical demands that you face of everyday. For example, the squat and press components of the Olympic bar clean and press will improve your ability to pick something up off the floor and put it up on a shelf. Simple exercises develop just muscles, but complex exercises develop movements.

You’ll perform each station for 45 seconds, immediately moving from one exercise directly into the next. Structuring the workout this way not only allows you to perform more exercises in the 30 minutes, but it also ensures that you keep your heart rate up, thus simultaneously developing your cardiovascular system and burning a significant number of calories.

You can download the PDF below.

Please note that we have completely redesigned our website and branding in 2016, the PDF will still refer to old branding and websites.

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